Every day, my clients come to me looking to lose weight and are loaded with diet questions. It is easy to be lost in the sea of fad diets. Everyone wants a healthy and accessible way to lose weight and keep it off.
The 40-30-30 diet is one meal program I like to recommend as it supports both weight loss and adequate nutrition.
The 40-30-30 diet is as basic as its name. You just follow the formula of 40 percent carbohydrates, 30 percent protein and 30 percent fats within the appropriate caloric range for your targeted weight loss plan.
For instance, if your weight loss plan calls for 1,200 daily calories, 40% of those calories – 480 of them – should come from carbohydrates, preferably high-fiber sources like dark, leafy vegetables, whole grains and deeply colored fruits. Thirty percent of those calories – 360 of them – should come from lean protein, such as plant and animal sources like chicken, eggs and soy.
The remaining 30% of calories should come from fat. Be sure to avoid heart-clogging saturated fats in favor of plant sources like avocado and olive oil, or Omega-3 fats found in fish.
Determining calories from fat is easy – it is right on the nutrition label next to the number of total calories in a food. Follow this simple math, using the number of grams on the nutrition label, to determine the calories from fat, protein and carbohydrates:
- Fat: 1 gram = 9 calories
- Protein: 1 gram = 4 calories
- Carbohydrates: 1 gram = 4 calories
- Note: if you drink alcohol, 1 gram = 7 calories. During your 40-30-30 diet, it is recommended that you count your alcohol calories toward your allowable carbohydrates.
Following a 40-30-30 diet supports balance between the metabolic hormones, glucagon and insulin, responsible for using and storing body fat. This balance encourages a more efficient use of energy, resulting in weight loss. And because the 40-30-30 diet adequately fuels and nourishes, it forever banishes the fatigue and crankiness that frequently accompany more severe and restrictive diets. Another added benefit to the 40-30-30 plan is that no food is off limits and convenient, healthy foods like Balance Bar can help make meal and snack planning easy. Eat your way - the meal plan can consist of foods that fit your tastes and lifestyle.
As long as the ratio is maintained within your caloric intake guideline, weight loss is guaranteed.